Monday, October 31, 2011

Gymnastic Volume

Meg retesting after the MWOD.

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
3 x 5 Back Squat [mpg]
WOD
Gymnastic Volume
1 move for 20 minutes or 2 moves for 10 minutes each.
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute. 
stay within 2 reps for all sets.
Record reps and total to comments.
Time limit:  20 minutes
Cash-out
Stretching (5’)
-Test/retest: rack position.
-Roll out the triceps 3-4' on a barbell.

 


6 comments:

  1. 28
    37
    CW:
    Pull-ups 5-3-3-3-3-2-2-2-2-2 =27
    Push-ups 5-5-4-4-4-4-3-2-2-2=35
    Not as good as last time (28, 37)
    too long interval in between.

    ReplyDelete
  2. Back squat: 65-70-75. Done from the clean/jerk.
    Strict pullups: 3-3-3-3-2-2-2-2-1-1 =22.
    Ring dips: 2-2-2-2-2-2-2-2-2-2=20.

    Not as good as last time, not enough intensity this month! Let's see what November brings.

    ReplyDelete
  3. @KW: Nice! Remember those pull-ups are under less than ideal conditions. Next time, same pullup starting number, start ring dips with 3. Way to go!

    ReplyDelete
  4. Thanks babe! Sounds like a plan.

    ReplyDelete
  5. Back squat: 95-from rack
    Pullup-green-"strict":4-4-4-4-4-4-4-4-4-4=40
    Push-up:5-6-6-6-5-5-4-4-5-5=51

    So I'll start with 5 pulls on green (or maybe 2 on blue?) and 6 pushes next time.

    Feels good to be back...November will rule!

    ReplyDelete

How'dja do? Waddya think?